<workout_file>
  <author>Veloarchitect</author>
  <name>FTP Ramp Test</name>
  <description>Continuous 1W/sec ramp to failure — full power-duration curve in one session.</description>
  <sportType>bike</sportType>
  <tags>
    <tag name="test"/>
  </tags>
  <workout>
    <Ramp Duration="900" PowerLow="0.5" PowerHigh="0.8" Cadence="85-95rpm">
      <textevent message="Warm-up ramp." timeoffset="0" duration="10"/>
    </Ramp>
    <Ramp Duration="300" PowerLow="0.8" PowerHigh="1.1" Cadence="90-100rpm">
      <textevent message="Opening ramp — bridge to the test ramp." timeoffset="0" duration="10"/>
    </Ramp>
    <SteadyState Duration="600" Power="0.55" Cadence="80-90rpm">
      <textevent message="Recovery before the test ramp." timeoffset="0" duration="10"/>
    </SteadyState>
    <Ramp Duration="1500" PowerLow="0.85" PowerHigh="1.5" Cadence="90-100rpm">
      <textevent message="Continuous ramp — 1 watt per second until failure." timeoffset="0" duration="10"/>
    </Ramp>
    <SteadyState Duration="900" Power="0.5" Cadence="80-90rpm">
      <textevent message="Cool-down — flush the lactate." timeoffset="0" duration="10"/>
    </SteadyState>
  </workout>
</workout_file>